|
Au Gratin Potatoes with Carmelized Onions
Servings: 8
Ingredients
5 Russet Potatoes, sliced thin
2 Cups Monterey Jack, shredded
2 cups Sharp Cheddar, shredded
1 cup Parmesan, shredded
2 Cups Heavy Cream,
3 Large Yellow Onions, sliced
Salt and Pepper to taste
Method
1. In a large sauté pan carmelize your onions in a small amount of olive
oil. Set to the side.
2. With a mandolin, sliced the potatoes into an even thickness.
3. In a greased casserole dish, begin to layer your potatoes with the
cheese, making 5 layers in all. Make sure to season the potatoes each
layer.
4. On the last layer, before you put the cheese on add your heavy cream
and carmelized onions. Top with cheese.
5. Now cover with foil (Note: Spray foil with PAM so the foil does not
stick to the cheese during baking.) and bake for 1.5 hours in a 350
degree oven.
6. Take the potatoes out of the oven and let rest for 20 minutes before
serving.
Melon Smoothie
Ingredients
1 cup Cantelope, Chopped
1 cup Watermelon, Chopped
1 Cup Honey Dew, Chopped
1 Cup Ice
½ Cup Fresh Orange Juice
1 Mint Leaf
Method
1. Make sure all fruit is peeled and seeded.
2. Combine all ingredients in a blender and pulse until well blended.
About 30 seconds.
Fresh Mozzarella
Notes:
When making fresh mozzarella there are a few things to consider
before getting started. If you have access to fresh cow’s milk that has
not been homogenized go that route. The best milk I have found for
making mozzarella is from water buffalo (hard to find). At worse case,
buy skim milk from the market and add 40% heavy cream to it to add the
fat back.
Ingredients
2.5 Gallons Milk
3 tsp Citric Acid
¾ tsp liquid rennet
1 thermometer
Salted Icebath
Method
1. Dissolve the citric acid in 1/2 cup cool water and add to
the milk.
2. Warm the milk to 88 degrees and add the rennet mixed with 1/4 cup
water.
3. Stir gently for about a minute then let sit for 15 minutes for the
curd to form.
4. Line a large colander with cheesecloth and slowly pour the curds and
whey into it. It is a good idea to save the draining whey for making
ricotta cheese.
5. Allow the curds to drain for 15 minutes then tie up the ends of the
cheesecloth and hang over the sink to continue draining for another 5-10
minutes or until the dripping has stopped.
6. Cut the mass of curd into 1/2 inch slices and cut the slices into
strips. Put about 1/4 of the curd strips into a microwave-safe bowl and
zap it until the curds start to melt and get gooey.
7. Remove the cheese (it is now cheese!) from the microwave and, wearing
rubber gloves because this stuff is hot, begin pulling it like taffy.
Keep working the cheese until it is smooth and shiny then form it into a
ball and put the ball in salty iced water. Keep doing this with the rest
of the curds until you have 4 balls of cheese in the cold water. The
cheese is ready to eat as soon as it is completely cool.
Makes: 1 pound cheese
Stuffed Tomatoes with Shrimp
Ingredients
8 medium sized fresh tomatoes, peeled and seeded
1 yellow onion, small dice
2 stalks celery, small dice
2 green bell peppers, small dice
1 Tbsp garlic, minced
1 ½ cups cooked shrimp, shelled, deveined, and chopped
2 cups cooked rice (great recipe to use brown rice) or orzo.
2 Tbsp Fresh Parsley, chopped
¾ cup mayonnaise.
EVOO, Salt, Pepper to taste
Method
1. In a sauté pan, over medium heat begin to sauté your onion,
celery, and bell pepper until tender. Add your garlic and cook for 30
seconds.
2. Combine vegetables, cooked shrimp, rice, and parsley in a large
mixing bowl.
3. Toss with mayonnaise until evenly coated. Season with salt and
pepper.
4. Place the mixture in your 8 hallowed out tomatoes so they are evenly
stuffed.
5. If you saved the top of your tomato place it back on top as a
garnish.
6. Serve warm or chilled.
Servings: 4
Spaghetti Squash Saute
Ingredients
1 spaghetti squash, halved lengthwise and seeded
2 tablespoons olive oil
1 onion, sliced against grain
1 clove garlic, minced
1 ½ cups cherry tomatoes, halved
3/4 cup crumbled feta cheese
3 tablespoons sliced black olives
2 tablespoons chopped fresh basil
1 green bell pepper, sliced
Method
1. Preheat oven to 350 degrees. Lightly grease a baking sheet.
2. Place spaghetti squash cut sides down on the prepared baking sheet,
and bake 30 minutes in the preheated oven, or until a sharp knife can be
inserted with only a little resistance. Remove squash from oven, and set
aside to cool enough to be easily handled.
3. Meanwhile, heat oil in a skillet over medium heat. Saute onion and
bell pepper in oil until tender. Add garlic, and saute for 2 to 3
minutes. Stir in the tomatoes, and cook only until tomatoes are warm.
4. Use a fork to scoop the stringy pulp from the squash, and place in a
medium bowl. Toss with the sauteed vegetables, feta cheese, olives, and
basil. Serve warm.
Servings: 4
Peach Tarte Tatin
Ingredients
2/3 cup sugar
¼ stick unsalted butter
Pinch Salt
1 teaspoon fresh lemon juice
Pinch lemon zest
5 medium peaches, unpeeled, pitted, quartered
¼ cup light brown sugar
1/8 cup flour
1 Puff Pastry Sheet
Method
1. In a bowl combine your peaches, sugar, lemon juice, lemon zest, salt,
and flour. Stir until peaches are coated.
2. In a non-stick sauté pan add your brown sugar and begin to melt over
low heat. Once the brown sugar has broken down into a brown paste like
substance, add your butter.
3. Stir frequently until butter has melted completely. Take off of heat.
You now have carmel.
4. In the same pan, begin layering your seasoned peaches. (For a nice
finish layer the peaches clockwise so they form a uniform circle.)
5. After that, place your puff pastry sheet on top of the peaches,
making sure to cremp the edges around the pan.
6. Season the pastry with sugar and brush with an eggwash to give it
that nice golden brown color.
7. In a 375 degree oven, bake the tarte tatin for 25 minutes.
8. Take out of the oven and let rest for 10 minutes. When cooled take
your serving dish and place it upside down on top of the sauté pan. With
both hands flip the sauté pan and the serving dish so the serving dish
is now on the bottom, right side up and the sauté pan is on top upside
down.
9. If done right you should end up with a nice carmelized peach layer on
top and a nice golden brown pastry on the bottom. Serve with whip cream
or a scoop of ice cream. Enjoy!
Servings: 8
Eggplant Parmesan
Servings: 4
Ingredients
2 Eggplants, Sliced ¼” thick
4 Cups Favorite tomato sauce
4 Tbsp Olive Oil
1 Tbsp Garlic Powder
4 Cups Mozzarella
1 Cup Favorite Parmesan Cheese
4 Large Basil Leaves, Sliced thin
1 tsp Oregano
4 Parmesan Cakes (recipe follows)
Method
1. Preheat Grill or Oven to 350 degrees.
2. Take Eggplant slices and generously rub each side with olive
oil/oregano/garlic powder mixture. Place on grill and mark each side or
place in oven until eggplant just starts to become tender.
3. In the meantime heat up your tomato sauce (homemade is preferred).
4. Begin assembling. In a casserole dish place one slice of eggplant
down for each person, place parmesan cake next, sauce, then 1/3 cup mozz
cheese. Then place another eggplant piece, sauce, cheese. Repeat last
step then top with parmesan cheese.
5. Place in the oven for 3 minutes and remove.
6. Serve and garnish with basil. Enjoy!
Parmesan Cake
¼ cup Parmesan, shredded
2 Eggs, beaten
2 Tbsp fresh chopped Parsley
1 tsp oregano
1 Cup bread crumbs
2 Tbsp Olive oil
Method
1. Combine all ingredients.
2. Form mixture into 4 large ‘cakes’
3. In a sauté pan, lightly coated with olive oil, sear each side of the
cake until golden brown.
Ratatouille
2 small onions, chopped
2 cloves garlic, minced
1 bay leaf
3 T. olive oil
1 medium eggplant, peeled and chopped into 1-inch cubes
1 ½ T. chopped fresh basil OR 2 t. dried basil
½ t. dried rosemary
¾ t. salt
1 t. chopped fresh marjoram, OR ½ t. dried marjoram
2 summer squash, chopped
1 green sweet pepper, cut into strips
1 red sweet pepper, cut into strips
2 cups chopped tomatoes
12 ounces dry pasta, cooked according to package directions
Optional ingredients: sliced black olives, parsley, Parmesan cheese,
Mozzarella cheese
Sauté onion, garlic and bay leaf in olive oil for 5 minutes.
Add eggplant, basil, rosemary, salt and marjoram.
Cover and cook over medium heat.
Stir occasionally until eggplant is soft, about 15-20 minutes.
Add squash, sweet peppers and tomatoes.
Simmer 10 minutes until tender.
Remove the bay leaf carefully.
Serve over hot, prepared pasta.
Sprinkle with parsley, black olives, shredded Mozzarella cheese or
grated Parmesan cheese if desired
Serves 6
Rosemary Glazed Beets
Ingredients
2 tablespoons extra-virgin olive oil
2 Beets, variety is up to you or the farmer
1 tablespoon Honey
1 tablespoon Brown Sugar
1 teaspoon Salt
1 ½ teaspoon fresh rosemary
Method
1. Place beets in a pot of cold water and bring to a boil and cook
through until fork tender, about 40-45 minutes.
2. Peel the skin off the beets and also remove stems. (Be careful at
this point because beets will stain clothes, towels, hands, etc.)
3. Cut beets lengthwise. Continue to cut beets into thin half-moon
shapes.
4. In a non-stick pan over medium heat add the brown sugar, honey, olive
oil, and salt. Heat until the brown sugar has melted. (Be careful not to
burn.)
5. Add your beats and evenly coat the glaze on the beets.
6. To finish add the rosemary and give one final toss.
7. Enjoy!
New Orleans Shrimp and Corn Grits
Ingredients
1-2 teaspoons sea salt, plus more to taste
1 cup stone ground yellow grits
1 cup whole milk
1 cup fresh corn (from 2 ears)
4 tablespoons unsalted butter
2 tablespoons olive oil
1/4 cup diced ham
1 pound large shrimp, peeled and deveined
1 leek, minced
2 garlic cloves, minced
1 cup grated parmesan cheese
1 teaspoon freshly ground black pepper, plus more to taste
2 tablespoon Fresh Chopped Parsley
Method
1. Bring 3 cups of water to a boil in a large saucepan over high heat.
Stir in the salt and reduce the heat to medium low. Add the grits in a
slow steady stream, whisking constantly. Cook, stirring frequently 30 to
35 minutes until they are thick and the grains are tender. Stir in the
milk and corn kernels and cook and stir 2 minutes more.
2. While the grits are cooking, heat 1 tablespoon of the butter and
olive oil in a large skillet over medium high heat until hot. Add the
ham, shrimp and leek and cook and stir until the shrimp are bright
orange, about 2 minutes. Add the garlic and cook and stir one minute
more. Remove from the heat and set aside.
3. When the grits are tender add the remaining butter and cheese and
season with pepper; stir to mix and melt cheese. Add a little more milk
if they are too stiff, you want them to be creamy. Place on a platter or
individual plates and top with shrimp -ham mixture. Serve warm topped
with additional cheese if desired. Garnish with pasley!
Recipe: 4 servings
Raspberry, Pineapple and Kiwi Gazpacho
(Chilled fruit soup!)
Ingredients
1 1/2 pints fresh raspberries (about 3 cups)
20 ounces packaged unsweetened frozen raspberries, defrosted
3 tablespoons sugar
16 ounces lime-flavored sparkling water
6 fresh mint leaves, cut into thin strips
3 kiwi fruits, peeled
1 ½ cups diced pineapple
2 or 3 tablespoons freshly squeezed lime juice
Method
1. Process the raspberries and sugar in a food processor until they are
smooth. Strain the raspberry puree through a colander to trap the seeds
and transfer it to a big bowl. Add the sparkling water and mint and
stir.
2. Process the kiwis and the lime juice in the food processor until
smooth. Pour equal amounts of the raspberry puree into each of 4 small,
chilled soup bowls.
3. Pour equal amounts of the kiwi-lime juice puree in the middle of the
raspberry purée in each of the 4 bowls.
4. Place the diced pineapple in the center of the bowl, on top of the
kiwi-lime puree.
5. If desired, garnish with a fresh mint leaf and/or small spoonful of
crème fraiche.
6. Enjoy!
Recipe: 4 servings
Peppers -
5 Pepper Hot Sauce
Ingredients
2 tablespoons extra-virgin olive oil
1 cup diced onion
2 medium chile peppers, such as poblano, New Mexico or Anaheim, diced
2-4 habanero peppers, or other small hot chile peppers, stemmed, halved
and seeded
2-4 Jalapeno Peppers, stemmed, halved and seeded
1 Red Bell Pepper, seeded and stemmed
1 Banana Pepper, seeded and stemmed
4 cloves garlic, minced
1 pound tomatoes, diced (about 3 cups)
1 Tbsp tomato paste
¼ cup Honey
1 cup distilled white vinegar
2 teaspoons salt
1-3 teaspoons sugar
Method
1. Heat oil in a large saucepan over medium-high heat. Add onion,
peppers, garlic and cook, stirring, until the onion is soft and
beginning to brown, 3 to 4 minutes.
2. Add tomato paste and cook until paste begins to lightly brown.
3. Reduce heat to medium. Add tomatoes, vinegar, salt, honey, and sugar
to taste. Cook, stirring occasionally, until the tomatoes begin to break
down, about 5 minutes.
4. Carefully transfer the tomato mixture to a food processor or blender.
Puree until smooth. (Use caution when pureeing hot ingredients.) Set a
fine-mesh sieve over a medium bowl; pour the pureed mixture through the
sieve, pushing on the solids with a wooden spoon to extract all the
liquid. (Discard solids.) Let the sauce cool to room temperature, about
1 1/2 hours.
Stuffed Zucchini Boats *Served well with a balsamic reduction
Ingredients
4 medium zucchini
2 Tbsp Garlic, minced
1 yellow onion, small dice
1 red bell pepper, small dice
3/4lb ground turkey
2 thyme sprigs
2 tsp oregano
Salt and Pepper to taste
8 slices or 1 cup of your favorite cheese
Method
1. Place the zucchini (whole, no stems removed) in a pot, cover
with water and bring to a simmer. Simmer for 15 minutes, or until
zucchini is fork tender.
2. While zucchini is simmering, begin to cook your turkey. Once turkey
is cooked through, place the meat onto a plate covered with a paper
towel to drain excess grease.
3. Next, sauté your onion, pepper, and garlic together until tender. Be
careful not to burn garlic.
4. Add your turkey back to the vegetables, and season with salt, pepper,
and herbs. Set aside.
5. When the zucchini is tender, take out of the water and place into a
ice bath to chill immediately.
6. Once the zucchini is chilled, cut each in half, lengthwise and
crosswise, forming 4 pieces.
7. Next with a spoon or melon baller, scoop out the insides of the
zucchini forming a ‘boat’ like figure. Take the insides and put it in
the turkey stuffing.
8. Now place your stuffing inside of the ‘boats’ and place your cheese
on top of the stuffing.
9. Baked at 350 degrees until the cheese is melted and the stuffing has
been reheated.
10. Enjoy!
Zucchini
Recipe: 4 servings
Snow Pea and Shrimp Stir Fry
Ingredients
2 tablespoons canola oil, divided
1 pound raw shrimp, (21-25 per pound), peeled and deveined
3 cups snow peas or sugar snap, trimmed
8 ounces shiitake mushrooms, stemmed, sliced
2 tablespoons minced fresh ginger
1/4 cup dry sherry
2 tablespoons hoisin sauce
1 tablespoon garlic, minced
2 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1/2 teaspoon freshly ground pepper
1 yellow onion, sliced with grain
2 red bell peppers, sliced
Method
1. Heat 1 tablespoon oil in a wok or large nonstick skillet
over high heat. Add shrimp and cook, stirring, until pink and beginning
to curl, about 1 minute. Transfer the shrimp to a plate (it will finish
cooking later).
2. Heat the remaining 1 tablespoon oil in the pan over high heat. Add
snow peas, shiitakes, onions, bell peppers, garlic, ginger and cook,
stirring occasionally, until the vegetables are softened, 5 to 7
minutes.
3. Meanwhile, whisk sherry, hoisin, soy sauce, cornstarch and pepper in
a small bowl.
4. Stir cooked shrimp and the sherry mixture into the vegetable mixture
and cook, stirring constantly, until the sauce is slightly thickened and
the shrimp are cooked through, 1 to 2 minutes.
5. Serve over brown rice.
Recipe: 4 servings
Berry Day Strawberry Walnut Salad
Salad Ingredients
1 pound Fresh Spinach
1 cup Fresh Strawberries—Sliced
2 oz. Fresh Local Feta Goat Cheese—Crumbled
½ cup Dried Cranberries
2 oz. Walnuts—Chopped
Raspberry Vinaigrette (Recipe Follows)
Method
1. In a bowl toss all ingredients together, coating evenly with
vinaigrette.
Raspberry Vinaigrette Ingredients
2 tablespoons Raspberry Extract or Syrup
1 teaspoon Mustard
1 teaspoon Salt
1 teaspoon Pepper
Juice of ½ of a Fresh Lemon, squeezed
1 cup Vinegar
½ cup olive oil
Method
1. In a bowl combine all ingredients.
2. Gradually whisk in olive oil until mixture is emulsified.
Servings: 4
The Thrill of the Grill
Recipe: 4 servings
Inside out Sweet and Spicy Burger
Suggested Side Dish: Chilled Asparagus Salad with fresh herbs.
Ingredients
16 oz lean ground beef (local if possible)
1 Tbsp Cayenne
1 Tbsp Worcestershire
1 tsp ground black pepper
¾ cup shredded Monterey jack cheese
1 cup fresh blueberries
1 tsp chipotle seasoning
4 whole wheat buns, lightly toasted
Additional condiments (lettuce, tomato, onion, pickle)
Preheated Grill
Method Burgers:
1. In a bowl mix together the ground beef Worcestershire,
cayenne, and black pepper.
2. Roll mixture into 8 even balls. Press each into 1/8” patties.
3. Evenly distribute cheese on to 4 of the patties making sure to leave
an outside rim to crimp and place the other 4 patties on top.
4. With your fingers crimp together the burgers sealing the outside
edges.
5. Place burger on preheated grill and grill 4 minutes on each side. To
make the grill marks, quarter turn the burgers 2 minutes prior to
flipping. It will appear as a crosshatch.
6. Allow burgers to rest for 2 minutes before eating.
7. Serve the burgers with your blueberry chipotle sauce and any
additional condiments you can find in season!
Blueberry Sauce:
1. Place blueberries in a sauce pot with 1 cup water. (Add
sugar if the blueberries are not ripe enough) Bring to a boil.
2. Let the blueberries simmer until water has evaporated and the
blueberries have softened. Add the chipotle seasoning.
3. Sauce should have a thick appearance to it
Broccoli Cauliflower Combo
Ingredients:
4 cups fresh or frozen broccoli florets
2 cups fresh or frozen cauliflower florets
3 shallots, chopped
½ cup reduced-sodium chicken or vegetable broth
1 teaspoon dried basil or parsley or 1 tablespoon finely cut fresh herbs
¼ teaspoon seasoned salt (optional)
1/8 teaspoon pepper
Directions:
1. In a large skillet, combine all ingredients. Cover and cook over
medium heat for 6 – 8 minutes or until vegetables are crisp-tender,
stirring occasionally.
Servings: 6 servings
Healthy Egg Salad
¼ cup onion, finely chopped
12 large eggs, hard-boiled, peeled and cut into sixths
1 stalk celery, chopped
½ cup plain yogurt or low-fat mayonnaise
1 tablespoon dried dill
2 tablespoons mustard
1 tablespoon lemon juice
1 teaspoon salt
¼ teaspoon pepper
1. In a large bowl, mix together the onion, celery, yogurt or
mayonnaise, dill, mustard, lemon juice, pepper and salt.
2. Add the eggs to the mixture and gently mix together.
3. Use in sandwiches or pita pockets. Layer with lettuce and tomatoes.
Traditional Irish Stew
1 ½ - 2 pounds boneless lamb shoulder, cut into 1-inch cubes
4 medium potatoes, sliced ½ inch cubes
1 medium onion, chopped
2 stalks celery, sliced ¼ inch cubes
4 medium carrots, peeled and sliced ½ inch cubes
½ teaspoon salt
¼ teaspoon pepper
½ teaspoon dried thyme
1 tablespoon dried parsley
1 cup water
Preheat the oven to 325 degrees F.
1. In large Dutch oven or covered casserole, layer the ingredients in
the following order: lamb, potatoes, onions, celery, and carrots.
2. Sprinkle with salt, pepper, parsley and thyme.
3. Add the water to the pot, cover, and slowly bring to a boil over
medium-low heat.
4. Let simmer for 5 minutes, and then transfer the pot to the oven and
bake. Do not lift the lid for 2 to 2 ½ hours, until the lamb is tender.
5. Stir gently to mix and serve.
Vegetable Lentil Stew
4 cups reduced-sodium V8 or tomato juice
2 cans (14-1/2 ounces each) Italian stewed tomatoes
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) garbanzo beans, rinsed and drained
2 medium carrots, thinly sliced
2 medium potatoes, cubed
1 large onion, chopped
1 green pepper, chopped
1 sweet red pepper, chopped
1 cup dried lentils, rinsed
2 tablespoons minced fresh parsley
2 tablespoons chili powder
2 teaspoons dried basil
1 teaspoon garlic powder
1 teaspoon ground cumin
1 package (10 ounces) frozen chopped spinach, thawed
TOPPING:
1/2 cup reduced-fat sour cream
1/2 cup reduced-fat plain yogurt
2 tablespoons snipped chives
1. In a Dutch oven, combine the first 15 ingredients. Bring to a boil.
2. Reduce heat; cover and simmer for 35-40 minutes or until lentils and
vegetables are tender.
3. Stir in spinach; heat through.
4. Combine topping ingredients; dollop about 1 tablespoon on each
serving.
Yield: 13 servings.
Serving Size: 1 cup
Calories: 216
Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 4 mg
Sodium: 392 mg
Carbohydrate: 38 g
Fiber: 12 g
Protein: 12 g
Diabetic Exchange:
2 starch, 1 vegetable, 1/2 meat.
Cilantro Lime Cod
4 cod or flounder fillets (2 pounds)
¼ teaspoon pepper
1 tablespoon dried minced onion
1 garlic clove, minced
1 tablespoon olive oil
1 ½ teaspoons ground cumin
¼ cup minced fresh cilantro
2 limes, thinly sliced
2 tablespoons reduced-fat margarine, melted
1. Place each fillet on a 15-in. x 12-in. piece of heavy-duty foil.
Sprinkle with pepper.
2. In a small saucepan, sauté onion and garlic in oil; stir in cumin.
3. Spoon over fillets; sprinkle with cilantro.
4. Place lime slices over each fillet and drizzle with margarine.
5. Fold foil around fish and seal tightly.
6. Place on a baking sheet. Bake at 375° F for 35-40 minutes or until
fish flakes easily with a fork.
Yield: 8 servings.
Serving Size: 4 oz
Calories: 96
Fat: 4 g
Saturated Fat: 0 g
Cholesterol: 30 mg
Sodium: 77 mg
Carbohydrate: 3 g
Fiber: 0 g
Protein: 13 g
Diabetic Exchange:
2 very lean meat; ½ fat
The Perfect Muffin
1 cup flour
1 cup rolled oats
¾ cup brown sugar
1 ½ teaspoons ground cinnamon
2 teaspoons baking soda
1 teaspoon baking powder
½ teaspoon salt
2 tart apples, peeled, cored and shredded
1 ½ cups carrots, shredded
1 cup walnuts or pecans, chopped
2 eggs
½ cup lowfat milk
¼ cup vegetable oil
1. In a large bowl combine the first 10 ingredients and stir well.
2. Make a large hole in the center of the mixture.
3. In a small bowl, mix together the eggs, milk and oil.
4. Pour the liquid into flour mixture hole. Stir until just moistened.
5. Fill greased muffin tins about ¾ full.
6. Bake in preheated oven at 375 degrees for 18-20 minutes.
Serving Size: 1 muffin
Number of Servings: 18 muffins
Excellent Eggnog
1 cup white sugar or Splenda
4 whole eggs
2 cups skim milk
2 cups fat free half-and-half
2 teaspoons vanilla
? teaspoon cinnamon
? teaspoon nutmeg
? cup rum or brandy (optional)
- In
a large saucepan, beat together the eggs and sugar.
- Stir
in the milk and half-and-half.
-
Cook
over low heat, stirring constantly, until mixture is thick enough to
coat a metal spoon, about 15 minutes
(instant-read thermometer
should register 160?
F).
-
Remove
from heat.
Stir in
vanilla, cinnamon and nutmeg.
-
Cover
and refrigerate until thoroughly chilled, several hours or
overnight.
-
When
ready to serve, mix in liquor (if desired) and garnish with fresh
ground nutmeg.
Servings: 5-6
servings
Serving Size: 1 cup
Mexican 7 Layer Dip
1 cup low-fat bean dip or homemade pinto beans
1 cup prepared salsa
1 cup shredded romaine lettuce
1 cup diced onion
1 cup diced tomato
1 cup nonfat sour cream
1 cup prepared salsa
Layer items in rectangular pan.
This dip goes great with baked tortilla chips, whole wheat pita
triangles and fresh veggies. Serves 12. 1/2 cup per serving: 72
calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol,
225 mg sodium, 14 g carbohydrate, 3 g fiber, 3 g protein. ©2005
Fruit and Nut Sandwiches
4 slices whole wheat bread
1/3 cup chopped raisins or dried cranberries
1/4 cup chopped pecans or walnuts
1/2 cup nonfat ricotta cheese
1/4 teaspoon lemon juice
Directions:
1. Combine raisins, nuts, ricotta and lemon juice in a small bowl.
Spread onto 1 slice whole wheat bread and top with another slice of
bread.
2. Cut each sandwich in quarters. These sandwiches go well on a snack
platter with veggie sticks, baked chips and fresh fruit.
Serves 8. Each serving: 1/4 sandwich: 135 calories, 6g fat, 1 g
saturated fat, 0 g trans fat, 186 mg sodium, 17.5 g carbohydrate, 1.5 g
fiber, 5 g protein.
©
Onion Dip:
1 cup nonfat sour cream
1 Tbsp minced dried onion
1 tsp onion powder
1 tsp garlic powder
1 tsp dried parsley
Mix well, cover and refrigerate. This onion dip
goes well with raw vegetables, whole-wheat pita triangles
and baked chips.
Serves 4. Each serving (1/4 cup): 70 calories, 0 fat, 0 saturated fat, 0
cholesterol, 50 mg sodium, 12 g carbohydrate,
0 fiber, 4 g protein.
Chunky Salsa:
1/4 cup prepared salsa
15-oz can diced no-added-salt tomatoes
Mix ingredients in a medium mixing bowl. Refrigerate.
Serve with baked tortillas or baked potato skins.
Serves 8. Each serving (1/4 cup): 12 calories, 0 fat, 0 saturated fat, 0
mg cholesterol, 30 mg sodium, 2 g carbohydrate,
0.5 g fiber, 0.5 g protein.
Ranch Dip:
1 cup nonfat sour cream
1 tsp Italian seasoning
1 cup nonfat ranch dressing
Mix ingredients in a small mixing bowl. Refrigerate. Serves 8. Each
serving (1/4 cup): 85 calories, 0 g fat,
0 saturated fat, 0 mg cholesterol, 275 mg sodium, 17 g carbohydrate, 0
fiber, 2 g protein.
Bean Dip:
15-oz can low-sodium vegetarian refried beans
2 Tbsp barbecue sauce
Heat beans and sauce together in the microwave.
Serve with raw vegetables and baked chips.
Serves 8. Each serving (1/4 cup): 49 calories, 1 g fat,
0 g saturated fat, 37 mg sodium, 8.5 g carbohydrate,
1 g fiber, 3 g protein
Homemade “REFRIED” BEANS - serves 8
2 cups dried pinto beans
6 cups hot water
1 large whole unpeeled onion
2-3 minced garlic cloves or ½ teaspoon garlic powder
½ teaspoon ground cumin
½ teaspoon salt (optional)
1. Place beans in crock pot. Check for stones, rinse with cold water and
pour off water.
2. Add hot water, onion, and garlic to crock pot. Cook on high about 5
hours.
3. Remove onion and pour off most of the water. Be sure to leave a small
amount of water in crock pot.
4. Mash beans with a large spoon or pastry knife. DO NOT PUT IN BLENDER.
If necessary, add a small amount of water to beans.
5. Stir in cumin and salt.
The Best Vegetable Soup – serves 8 - 10
INGREDIENTS:
1 quart spicy or regular V-8 juice
1 qt chicken broth, canned or homemade
2 cups of water
3 large onions
6 celery stalks
10 carrots
2 cans (14.5 oz each) stewed tomatoes
4 cups shredded cabbage
½ cup salsa
¼ teaspoon garlic powder
¼ teaspoon pepper
½ teaspoon red pepper flakes
1 teaspoon basil
2 teaspoons oregano
DIRECTIONS:
1. Place liquids in a large soup pot over medium high heat.
Meanwhile, chop vegetables into bite-size pieces. Toss vegetables and
other ingredients into pot. Simmer for 20 minutes, or until the
vegetables are as done as you like.
2. Serve with trans fat free crackers.
Homemade Breakfast Smoothie – serves 1
½ cup plain yogurt
½ cup 100% orange juice
½ banana
½ cup strawberries (or fruit of your choice)
1 teaspoon honey
Blend in blender until smooth and serve immediately. You can be very
creative with this recipe. Use whatever fruit it in season. The banana
does give it the needed natural sweetness. I like to buy the overripe
bananas at the grocery store that are marked way down. I take them home
and peel each one, cut into chunks and put into freezer bags. Then I use
these in smoothies. They will keep for approx 1 month before starting to
turn brown in the freezer.
Cranberry Relish
¾ cup sugar
½ fresh lemon, juiced
¾ cup water
2 oranges, zest and cup up fruit, discard pith and membrane
2 cups cranberries, fresh or frozen
¼ teaspoon ground cinnamon
Pinch of ground cloves
1. Remove the zest from the 2 oranges, using a zester.
2. Place the zest, sugar, lemon juice, and water into a saucepan.
3. Bring to a simmer and cook for 5 minutes.
4. Add cranberries and continue to cook until the cranberries start to
pop, about 2 minutes.
5. Transfer entire mixture to the bowl of a food processor.
6. Add the oranges and spices to the mixture.
7. Process until mixture is combined.
8. Transfer to a serving bowl and refrigerate, covered, for 12 hours.
Serving Size: 2 tablespoons
Number of Servings: 18
Calories per Serving: 45
Greek Pitas with Feta Spread and Turkey
3 tablespoons non-fat plain yogurt
¼ cup feta cheese, crumbled
1 tablespoon fresh lemon juice
2 teaspoons dried oregano
1 teaspoon finely grated lemon zest
¼ teaspoon ground black pepper
4 whole wheat pita breads
4 large pieces of romaine lettuce, torn in half
1 cucumber, sliced thinly
¼ cup light packed fresh mint leaves
¾ pound thinly sliced roasted turkey breast
1. In a medium bowl, combine the feta cheese and yogurt with a fork,
mashing any large chunks of cheese.
2. Stir in the lemon juice, oregano, lemon zest and pepper. This will
keep for up to 5 days in your refrigerator.
3. To make a sandwich, cut a pita in half to form two pockets.
4. Line each pocket with a half of a lettuce leaf.
5. Spread two heaping tablespoons of feta spread into the pocket.
6. Then fill each pocket with about 4-6 cucumber slices, 4-5 mint leaves
and 2-3 slices of turkey.
Servings: 4
Serving size: 2 pockets
Pumpkin Tarts
8 ounces phyllo dough, thawed
2 cups canned pumpkin
½ cup dark brown sugar
¼ teaspoon salt
½ teaspoon pumpkin pie spice mix
¼ cup canned, low-fat evaporated milk
1 teaspoon vanilla
1 egg
½ cup fat free whipped topping
pumpkin pie spice for dusting
1. Preheat oven to 350 degrees.
2. Spray 24 mini muffin cups with nonstick cooking spray.
3. Remove phyllo dough from packaging.
4. Slice phyllo into 1-inch strips. Then cut each strip into 2-inch
segments.
5. Using 3 layers at a time, fill the cups. Spray with cooking spray.
Repeat process three times.
6. Place pumpkin, sugar, salt, spice mix, milk, egg, and vanilla in a
bowl. Mix until smooth.
7. Fill cups to the top of the muffin pan.
8. Bake 18-20 minutes, until custard is set and pastry starts to brown.
9. Cool.
10. Top with 1 teaspoon whipped topping and dust with pumpkin pie spice.
Serving Size: 2 tarts
Servings: 12
Calories per serving: 150
New England Seafood Chowder
2 cups peeled and diced potatoes
1 cup peeled and diced carrots
1 (14 ounce) bag of frozen (cooked, peeled, deveined) salad shrimp,
thawed and drained
1 small onion, finely chopped
2 stalks celery, diced
2 tablespoons canola oil
1 can corn, drained
1 (18.8 ounce) can Campbell’s Healthy Request or Healthy Choice New
England Clam Chowder
1 ½ cups skim milk
pepper to taste
Place potatoes and carrots in a large saucepan, cover with water. Bring
to boil and cook until tender. Drain off water.
Sauté shrimp, onion, and celery in oil until celery is tender. Add to
potatoes and carrots. Add corn, soup, and milk. Return to low heat.
Add pepper to taste. Serve warm.
Servings: 8-10
Chicken Cob Wrap
Ingredients:
1 tablespoons white wine vinegar
2 tablespoons light mayonnaise
1 tablespoon Dijon mustard
1 tablespoons extra virgin olive oil
1/4 pound blue cheese, sliced and crumbled
Salt and freshly ground black pepper
3 cups thinly sliced romaine lettuce
8 slices turkey bacon, cooked until crisp and coarsely chopped
2 cups coarsely shredded chicken, white and dark meat (can use leftover
chicken or from a store-bought rotisserie chicken,) 4 wraps (whole
wheat, tomato or spinach)
Instructions:
1. Whisk together the vinegar, light mayonnaise, Dijon mustard and olive
oil in a large bowl until combined.
2. Put the romaine, bacon, chicken and blue cheese in a large bowl and
toss to combine.
3. Heat the wraps in a dry sauté pan over low heat, or place on a plate,
cover with a damp paper towel and microwave for 25 seconds to make more
pliable.
4. Place the wraps on a flat surface and spread some of the dressing
over the surface. Divide the mixture among the wraps, fold like a
burrito, slice in half and drizzle top with more dressing, if desired.
Peppery Turnip Treat
from Jane Brody’s Good Food Book
2 teaspoons butter
2 tablespoons honey
1 pound turnips, peeled and diced into 1/2-inch cubes
1/4 - 1/2 teaspoon freshly ground pepper
1 tablespoon minced fresh parsley (optional)
1. In a saucepan, over medium heat, melt the butter and honey.
2. Add the turnips and ground pepper. Stir to coat.
3. Cover saucepan and cook approximately 12 minutes, until the turnips
are tender and lightly brown. Stir once during cooking time.
4. Sprinkle with parsley and serve.
Serving size: ½ cup Servings: 4-5
Toasting Seeds:
Separate the pumpkin seeds from the membranes. Rinse the
pumpkin seeds until they are free of any membrane matter. Dry with paper
towels.
Coat 1/2 cup of seeds with 1 teaspoon olive oil and 1/4 to 1/2 teaspoon
seasoning of your choice. Place seeds in a single layer on a baking
sheet. Place in a 250 degree oven for about 1 hour, stirring every 15
minutes. Seeds are done when they are light brown. Seasoning ideas
include: cumin, chili powder, seasoned salt, Cajun seasoning,
Worcestershire sauce, soy sauce, and cinnamon and sugar.
Peanut Butter Smoothie
1 frozen banana (broken into chunks)
¼ cup oats (instant of old-fashioned)
1 tablespoon peanut butter
1 teaspoon honey
½ cup milk
1. Place all ingredients in blender and blend until smooth.
Servings: 2
Personal Veggie Pizza
1 whole wheat pita bread or tortilla
1-2 tablespoons pizza sauce
¼ cup chopped veggies of choice (peppers, onions, olives, broccoli, and
tomatoes)
1. Preheat toaster oven to450 degrees Fahrenheit.
2. Spread pizza sauce onto a whole wheat pita bread or tortilla.
3. Top with your favorite chopped veggies.
4. Sprinkle with mozzarella cheese.
5. Bake for 5-10 minutes until cheese is melted.
Servings: 1
Black & Blue Burgers
Tailgating Tip: Burgers are a fan favorite. Experiment with
different cheeses and condiments for crowd-pleasing flavor.
4 4-ounce Certified Angus Beef ® ground chuck patties Salt and
blackening spice to taste
4 crusty burger buns, sliced in half
4 leaves green leaf lettuce
1 tomato, sliced
4 portabella mushrooms, grilled
4 slices red onion, grilled
4 ounces crumbled blue cheese
4 tablespoons whole grain mustard
Instructions:
1. Preheat grill. Season burgers with salt and blackening spice, grill
to an internal temperature of 160 degrees F.
2. Build sandwich by layering lettuce, tomato, burger, portabella, onion
and blue cheese. Spread the top of the bun with mustard.
Beer-marinated Grilled Flank Steak
Tailgating Tip: Flank steak could also be prepared ahead of time and
served cold in sandwiches.
4 pounds Certified Angus Beef ® flank steak
2 12-ounce bottles Guinness draught or your favorite beer
1 yellow onion, chopped
1 garlic clove, chopped
3 jalapeño peppers, seeded and chopped
Salt and pepper to taste
Instructions:
1. Combine first five ingredients and place in zipper-locking freezer
bag. Marinate 6 to 8 hours in refrigerator.
2. Remove steak; discard marinade and season with salt and pepper. Grill
over medium-high heat to medium rare (145°F internal temperature) or
desired doneness.
3. Let steak rest 4 to 5 minutes; slice across grain and serve.
Hyde Park Chili
Tailgating Tip: Fill a thermos with chili. Not only will it
warm you up, it will keep your hungry team at bay until you can fire up
the grill!
Ingredients
• 3 pounds Certified Angus Beef ® bottom round or chuck roast, cut into
1/2-inch cubes
• 1/4 cup canola oil
• 3 large onions, diced
• 4 cloves garlic, minced
• 1 tablespoon ground cumin
• 1 tablespoon dried oregano
• 3 tablespoons chili powder
• 1 tablespoon brown sugar
• 1 (28 ounce) can chopped tomatoes
• 1 can (15 ounce) black beans
• 1 can chopped green chilies
• 2 to 3 jalapeno peppers, seeded and finely minced
• Salt and pepper to taste
• Optional toppings: avocado slices, diced green peppers, shredded
cheddar cheese, diced scallions or sour cream
Instructions
1. Heat oil in a large sauté pan over high heat. Season beef with salt &
pepper. Brown beef cubes in 1 pound batches for 3 to 4 minutes per
batch; transfer beef to slow cooker after browning.
2. Add onions and garlic to the pan. Cook for 5 to 10 minutes over
medium heat until pan comes clean from the softening onions. Transfer to
the slow cooker. Stir in cumin, oregano, chili powder, sugar, tomatoes,
beans, green chilies and jalapenos. Cover and cook on low for 3 ½ to 4
hours.
3. Serve and garnish with optional toppings. Goes great with cornbread.
Serves 8 to 10
Recipe provided by Certified Angus Beef LLC
Crunchy French Toast
2 eggs
3 tablespoons milk
4 slices bread
¼ cup finely chopped peanuts or pecans
1. Spray electric skillet with oil and heat to medium-hot.
2. Beat eggs and milk in shallow dish until blended.
3. Soak one bread slice at a time in egg mixture, turning once to coat
both sides.
4. Dip bread slice in chopped nuts.
5. Place bread slice in electric skillet.
6. Repeat with other bread slices.
7. Cook over medium heat until golden brown, 2-3 minutes per side.
Adjust heat as necessary so that peanuts do not burn.
8. Sprinkle with a little powdered sugar.
Maple Glazed Parsnips
2 cups parsnips, peeled and cut into ½ inch pieces salt to
taste
1 tablespoon maple syrup
½ teaspoon butter, melted
2 tablespoons walnuts or pecans
1. Spray a baking pan with oil. Place the parsnips in a single layer in
the pan.
2. Sprinkle lightly with salt.
3. Bake in preheated oven at 400 degrees for 20 minutes, until soft.
4. Combine syrup and butter. Pour over the cooked parsnips.
5. Top with walnuts.
6. Serve.
Servings: 4
Peanut Apple Salad
8 apples, chopped
½ cup celery, diced
½ cup raisins
½ cup peanuts, pecans, or walnuts
½ cup peanut butter
½ cup mayonnaise
¼ cup milk
¼ cup sugar
1. In a bowl, combine the apples, celery, raisins, and nuts. 2. In
another bowl, combine the peanut butter, mayonnaise, milk and sugar.
3. Pour peanut butter mixture over the apple mixture. Stir to coat
evenly.
Servings: 10
Sweet Corn Relish
Ingredients:
3 ears of fresh sweet corn
2 plum tomatoes
1 small red onion
¼ cup cider vinegar
¼ cup sweet pickle relish
2 teaspoons sugar
2 teaspoons celery seeds
Salt and Pepper to taste
1. Cut the tomatoes in half and remove the seeds with your fingers.
Chop the tomatoes into uniform bite-sized pieces
2. Finely chop the onions.
3. Cook the corn on the cob in boiling water for about 2 minutes. Drain
and cool slightly. Remove the kernels from the cob using a paring knife.
4. Combine the corn kernels with the rest of the ingredients in a large
bowl. Mix together.
5. Taste and adjust salt and pepper as needed.
6. Cover and chill in the refrigerator for 1-2 hours.
7. Serve with tortilla chips, grilled fish, chicken, or hamburgers. It
also works well with tacos or burritos.
8. This will keep in the refrigerator for up to 5 days.
Makes: 3 cups
Spinach Pizza Pizzazz
1 tortilla
2 T pizza sauce
10 spinach leaves, fresh
1 sliced Roma tomato
1 T feta cheese, crumbled
2 T low fat mozzarella cheese
Turn on oven broiler.
Spray cookie sheet with spray margarine and place tortilla on sheet.
Toast tortilla lightly on both sides under broiler.
Top tortilla with sauce, spinach leaves, and tomato slices.
Sprinkle on feta and mozzarella cheeses.
Place under broiler until cheese melts.
Serving size: 1 tortilla Calories: 190
Serves 1
Homemade Sports Drink I
½ cup sugar
¼ teaspoon salt
¼ cup orange juice
3 ½ cups cold water
1. In the bottom of a pitcher, dissolve the sugar and salt in a little
bit of hot water.
2. Add the salt and juice.
3. Add the cold water.
Servings: 4
Portion size: 1 cup
200 calories
12 grams carbohydrate
110 milligrams sodium
30 milligrams potassium
Homemade Sports Drink II
1 packet of Kool-Aid mix (unsweetened)
2 quarts water
1/3 cup sugar
¼ teaspoon salt
1. Mix all ingredients.
Servings: 8
Serving size: 1 cup
42 calories
11 grams carbohydrate
73 milligrams sodium
Trail Mix
In a bowl combine 1/4 cup of any 8 of the following items:
Unsalted nuts, peanuts, cashews, or almonds
Sunflower seeds
Dried cranberries
Dried cherries
Dried apricots
Raisins
Mini chocolate chips
Mini pretzels
Multi grain Cheerios
Whole wheat Chex cereal
Granola
Store in an airtight container.
Summer Mediterranean Salad
Ingredients:
¾ cup red bell pepper, chopped
¾ cup green bell pepper, chopped
1 cup cucumber, peeled, seeded and chopped
1 cup tomato, chopped
1 cup yellow summer squash or zucchini, chopped
½ cup sliced black olives, drained of liquid
½ cup crumbled feta cheese
½ cup balsamic vinaigrette salad dressing
1. In a large bowl, combine the red bell pepper, green bell pepper,
cucumber, tomato, yellow squash, black olives, and feta cheese.
2. Before serving, add the balsamic vinaigrette salad dressing. Toss
together and serve.
Serving Size: ½ cup
Makes 9-10 servings
Grilled Blueberry Cobbler:
You may not have an open hearth, but if you have a foil pan, you can
grill this cobbler and serve it at your Fourth of July shindig. General
Washington would have loved the sweetened, cooked fruit!
1/3 cup whole wheat flour
1/3 cup all-purpose flour
1/3 cup sugar
1 ½ teaspoons baking powder
¼ teaspoon salt
2/3 cup 1% milk
2 tablespoons butter
2 cups fresh or frozen blueberries
1 tablespoon sugar
Whipping cream or whipped topping
1. Preheat grill to medium hot.
2. Put butter in an 8” x 8” foil pan, and heat on grill until butter
melts.
3. In a medium bowl, combine the flours, 1/3 cup sugar, baking powder,
and salt. Stir in the milk and mix the batter until smooth.
4. Pour melted butter into the batter and combine. Pour batter into the
foil pan. Sprinkle the blueberries on top of the batter.
5. Sprinkle the tablespoon of sugar over the top.
6. Bake on grill 30 – 35 minutes or until lightly brown.
7. Serve warm with a dollop of whipping cream.
Sunshine Lemon Smoothie
2 cups lowfat milk
2 cups lowfat lemon yogurt
½ cups ice
3 tablespoons powdered lemonade mix
In a blender, combine all ingredients and blend until the mixture is
smooth and creamy.
Serve in a tall glass and garnish with lemon wedge.
Makes 4 servings
Calories per serving: 180
Strawberry Yogurt Smoothie
1 carton low fat strawberry yogurt
7-10 frozen strawberries
1 banana
1 cup orange juice
Place all ingredients in blender. Blend until smooth. Pour into glasses.
Servings: 4
Pasta with Spinach, Tomatoes and Feta
8 ounces pasta
8 ounces crumbled feta cheese
16 ounces grape tomatoes
3 cups fresh spinach
Salt and Pepper (to taste)
Instructions:
1. Cook pasta according to package directions.
2. Place the cheese in a large bowl and top with spinach and tomatoes.
3. Before draining the pasta, take ¼ cup cooking water from the pot and
pour over the vegetables and cheese.
4. Drain pasta and toss with the spinach and cheese.
5. Sprinkle with salt and pepper to taste.
Makes 6- 8 servings
Lemon-Basil Marinade
¼ cup fresh lemon juice
¼ cup water
1 tablespoon finely chopped fresh basil
1 teaspoon vegetable oil
½ teaspoon grated lemon peel
¼ teaspoon coarse grind black pepper
In a self sealing bag, combine all ingredients. Add beef steaks, fish
steaks, or chicken breasts to bag. Seal and refrigerate several hours or
overnight.
Island Marinade
½ cup orange juice
4 tablespoons lime juice
3 toes of garlic, crushed
2 teaspoons dried thyme
1 tablespoon honey
In a self sealing bag, combine all ingredients. Add pork chops or
chicken breasts to bag. Seal and refrigerate several hours or overnight.
Salmon Salad
1 can salmon
2 hard-boiled eggs, chopped
1 rib celery, diced
1 small red onion (1/4 cup), diced
1 dill pickle, diced
2 tablespoons low fat mayonnaise
2 tablespoons low fat plain yogurt
1 teaspoon Dijon mustard
½ teaspoon sugar
Place all ingredients in a bowl and stir to blend. Serve with whole
grain bread or whole grain crackers.
Servings: 6
Cilantro Lime Cod
4 cod or flounder fillets (2 pounds)
¼ teaspoon pepper
1 tablespoon dried minced onion
1 garlic clove, minced
1 tablespoon olive oil
1 ½ teaspoons ground cumin
¼ cup minced fresh cilantro
2 limes, thinly sliced
2 tablespoons reduced-fat margarine, melted
1. Place each fillet on a 15-in. x 12-in. piece of heavy-duty foil.
Sprinkle with pepper.
2. In a small saucepan, sauté onion and garlic in oil; stir in cumin.
3. Spoon over fillets; sprinkle with cilantro.
4. Place lime slices over each fillet and drizzle with margarine.
5. Fold foil around fish and seal tightly.
6. Place on a baking sheet. Bake at 375 degrees for 35-40 minutes or
until fish flakes easily with a fork.
Yield: 8 servings.
Spinach Pizza Pizzazz
1 tortilla
2 T pizza sauce
10 spinach leaves, fresh
1 sliced Roma tomato
1 T feta cheese, crumbled
2 T low fat mozzarella cheese
Turn on oven broiler.
Spray cookie sheet with spray margarine and place tortilla on sheet.
Toast tortilla lightly on both sides under broiler.
Top tortilla with sauce, spinach leaves, and tomato slices.
Sprinkle on feta and mozzarella cheeses.
Place under broiler until cheese melts.
Serving size: 1 tortilla Calories: 190
Serves 1
Creamy Broccoli Lasagna
9 uncooked lasagna noodles
¼ cup chopped onion
¼ cup butter
¼ cup all-purpose flour
2 teaspoons chicken bouillon granules
¾ teaspoon garlic salt
¼ teaspoon pepper
¼ teaspoon dried thyme
2 ½ cups milk
6 cups broccoli florets
1 ½ cups (12 ounces) 4% cottage cheese
2 jars (4 ½ ounces each) sliced mushrooms, drained
2 packages (6 ounces each) sliced Swiss Cheese
1. Cook noodles according to package directions; meanwhile in large
saucepan, sauté onion in butter until tender.
2. Add the flour, bouillon, garlic salt, pepper, and thyme; stir until
smooth
3. Gradually add milk
4. Bring to a boil; cook and stir for 2 minutes or until thickened
5. Add broccoli; cook for 3-5 minutes.
6. Stir in cottage cheese and mushrooms.
7. Drain noodles.
8. In a greased 13-in. x 9-in. baking dish, layer three noodles, a third
of the sauce and a third of the Swiss Cheese.
9. Repeat layers twice.
10. Bake uncovered at 350 degrees for 35 – 40 minutes or until bubbly
and broccoli is tender.
11. Let stand for 10 minutes before cutting.
Yield: 12 servings.
Calories: 291
Fat: 15 g
Saturated Fat: 9 g
Cholesterol: 49 mg
Sodium: 542 mg
Carbohydrate: 23 g
Fiber: 2 g
Protein: 17 g
Vegetable Lentil Stew
4 cups reduced-sodium V8 or tomato juice
2 cans (14-1/2 ounces each) Italian stewed tomatoes
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) garbanzo beans, rinsed and drained
2 medium carrots, thinly sliced
2 medium potatoes, cubed
1 large onion, chopped
1 green pepper, chopped
1 sweet red pepper, chopped
1 cup dried lentils, rinsed
2 tablespoons minced fresh parsley
2 tablespoons chili powder
2 teaspoons dried basil
1 teaspoon garlic powder
1 teaspoon ground cumin
1 package (10 ounces) frozen chopped spinach, thawed
TOPPING:
1/2 cup reduced-fat sour cream
1/2 cup reduced-fat plain yogurt
2 tablespoons snipped chives
1. In a Dutch oven, combine the first 15 ingredients. Bring to a boil.
2. Reduce heat; cover and simmer for 35-40 minutes or until lentils and
vegetables are tender.
3. Stir in spinach; heat through.
4. Combine topping ingredients; dollop about 1 tablespoon on each
serving.
Yield: 13 servings.
Serving Size: 1 cup
Calories: 216
Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 4 mg
Sodium: 392 mg
Carbohydrate: 38 g
Fiber: 12 g
Protein: 12 g
Diabetic Exchange:
2 starch, 1 vegetable, 1/2 meat.
Chocolate Dipped Strawberries
8 ounces quality dark chocolate
12-14 large strawberries, rinse with water and pat dry
1. Melt chocolate over a double boiler.
2. Dip fresh strawberries in the melted chocolate until three quarters
covered.
3. Put berries on a sheet of waxed paper to cool.
4. Let set until chocolate hardens.
Servings: 6-7
Cabbage Soup
1 pound lean ground chuck
1 small onion chopped
10 ounce can tomatoes, chopped
3 cups beef bouillon
10 ounce can kidney beans, drained
dash of garlic powder
3 cups shredded cabbage
salt and pepper to taste
1. Brown hamburger and chopped onion in soup pot.
2. Drain off grease.
3. Add other ingredients and simmer for 15 minutes.
°
2 cups rolled oats
1/3 cup brown sugar
1 teaspoon baking powder
1/3 cup raisins or other chopped dried fruit (optional)
3 tablespoons chopped nuts (optional)
1 cup milk
½ cup applesauce
2 tablespoons oil
1 beaten egg
Combine all ingredients in a bowl and stir well.
Pour into a greased 8x8-inch baking pan.
Bake in a preheated oven at 350 degrees for 25 minutes.
Serve warm with milk.
Servings: 4
1 can salmon
2 hard-boiled eggs, chopped
1 rib celery, diced
1 small red onion (1/4 cup), diced
1 dill pickle, diced
2 tablespoons low fat mayonnaise
2 tablespoons low fat plain yogurt
1 teaspoon Dijon mustard
½ teaspoon sugar
Place all ingredients in a bowl and stir to blend. Serve with whole grain
bread or whole grain crackers.
Servings: 6
5 cups apples (unpeeled and chopped)
1 1/3 cups sugar
½ cup vegetable oil
2 eggs, slightly beaten
2 teaspoons vanilla
1 cup whole-wheat flour
1 cup flour
2 teaspoons baking soda
2 teaspoons ground cinnamon
½ teaspoon salt
1 cup chopped nuts (optional)Stir all ingredients until completely blended.
Pour into a greased 9x13-inch baking pan. Bake in preheated oven at 350
degrees F. Bake for 50-60 minutes or until a toothpick inserted in center
comes out clean.2/3 cup brown sugar
¼ cup lowfat milk
1 tablespoon flour
1/3 cup powdered sugarWhile cake is baking, heat to boiling the brown
sugar, milk and flour. Stir occasionally. Remove from heat and mix in
powdered sugar. Drizzle over hot cake.
Servings: 12-16
1/4 cup onion, finely chopped
12 large eggs, hard-boiled, peeled and cut into sixths
1 stalk celery, chopped
1/2 cup plain yogurt or low-fat mayonnaise
1 tablespoon dried dill
2 tablespoons mustard
1 tablespoon lemon juice
1 teaspoon salt
1/4 teaspoon pepper
1. In a large bowl, mix together the onion, celery, yogurt or mayonnaise,
dill, mustard, lemon juice, pepper and salt.
2. Add the eggs to the mixture and gently mix together.
3. Use in sandwiches or pita pockets. Layer with lettuce and tomatoes.
1 ½ - 2 pounds boneless lamb shoulder, cut into
1-inch cubes
4 medium potatoes, sliced ½ inch cubes
1 medium onion, chopped
2 stalks celery, sliced ¼ inch cubes
4 medium carrots, peeled and sliced ½ inch cubes
½ teaspoon salt
¼ teaspoon pepper
½ teaspoon dried thyme
1 tablespoon dried parsley
1 cup water
Preheat the oven to 325 degrees F.
1. In large Dutch oven or covered casserole, layer the ingredients in the
following order: lamb, potatoes, onions, celery, and carrots.
2. Sprinkle with salt, pepper, parsley and thyme.
3. Add the water to the pot, cover, and slowly bring to a boil over
medium-low heat.
4. Let simmer for 5 minutes, and then transfer the pot to the oven and bake.
Do not lift the lid for 2 to 2 ½ hours, until the lamb is tender.
5. Stir gently to mix and serve.
½ pound lentils, washed
5 cups chicken broth
1 tablespoon olive oil
½ tablespoon butter
1 small onion, chopped
1/8 teaspoon garlic powder
1 rib celery, finely chopped
1 (10 ounce) box frozen, chopped spinach
¼ cup lemon juice
ground pepper to taste
salsa (option)
Heat oil and butter in a large pot. Add onion, garlic, and celery.
Sauté over medium heat until tender. Add lentils and broth and simmer for 30
minutes until lentils are tender. Add spinach, lemon juice and pepper. Cook
gently for 15 minutes to blend flavors. Serve with salsa if desired.
1 pound skinless, boneless, chicken breasts, cut
into small strips
1 small onion, chopped
1 small green pepper, cut into strips
1 small red pepper, cut into strips
1 small yellow pepper, cut into strips
5-10 jalapeno pepper rings from a jar (to desired taste)
½ teaspoon garlic powder
1 teaspoon ground cumin
1 (15 ounce) can beans (kidney, pinto or black), drained and rinsed
1 packet (1.27 ounces) fajita seasoning mix
12 flour tortillas (8 inches)
3 tomatoes, chopped
1 cup shredded lettuce
12 tablespoons light sour cream
Place in a crockpot the chicken, onion, peppers, jalapeno peppers, garlic,
cumin, beans, and fajita mix.
Mix well.Cook on LOW for 7-8 hours or on HIGH for 4-5
hours.
Just before serving:
Warm tortillas in the microwave. Spoon chicken mixture on each tortilla. Top
with tomatoes, lettuce and sour cream.
1 cup carrots, thinly sliced
1 small zucchini, chopped
½ cup onion, chopped
½ cup chopped celery
2 cans (14 ½ ounces each) low sodium chicken broth
2 cups water
1 can (28 ounces) diced tomatoes, undrained
1 can (15 ½ ounces) dark red kidney beans, rinsed and drained
1 cup medium shell pasta, uncooked
1 cup frozen Italian-style green beans
1 teaspoon dried oregano leaves
1 teaspoon dried basil leaves
2 ounces (½ cup) Parmesan cheese, gratedCombine all ingredients, EXCEPT Parmesan cheese
in a large pot. Bring to boil. Reduce heat.
Cover and simmer 20-25 minutes until vegetables are crisp-tender. Ladle into
serving bowls and top with grated Parmesan cheese.
Servings: 6
8 ounces quality dark chocolate
12-14 large strawberries, rinse with water and pat dry
1. Melt chocolate over a double boiler.
2. Dip fresh strawberries in the melted chocolate until three quarters
covered.
3. Put berries on a sheet of waxed paper to cool.
4. Let set until chocolate hardens.
Servings: 6-7
1 carton low fat vanilla yogurt
7-10 frozen strawberries
1 banana
1 cup lowfat milk
1. Place all ingredients in blender.
2. Blend until smooth.
3. Pour into glasses
Servings: 4
1/2 tablespoon cinnamon
1 packet Equal or Splenda, no calorie sweetener
1 package 100 calorie microwave Pop Secret 100 calorie popcorn
I Can't Believe Its Not Butter
Mix together the artificial sweetener and cinnamon.
Pop popcorn according to directions and place in large bowl.
Spray with I Can't Believe Its Not Butter.
Sprinkle with cinnamon mixture.
Toss or stir to coat evenly.
Number of Servings: 1
2 medium sweet potatoes, washed and cut
(lengthwise) into strips (1/3 inch on each side)
1 1/2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon salt
1/2 teaspoon onion powder
1. Line cookie sheet with aluminum foil or parchment paper.
2. Preheat oven to 450 F.
3. In a small mixing bowl, combine all ingredients. Mix to evenly coat
potato strips.
4. Place potato strips on lined cookie sheet (allow space between individual
strips for even cooking).
5. Bake for 15 minutes (or until potatoes become crispy) turning strips
every 5 to 7 minutes (or as needed).
Makes 4 servings.
2 8-ounce packages refrigerated low-fat crescent
rolls
1 8-ounce package low fat cream cheese, softened
1 3-ounce package low fat cram cheese, softened
1/3 cup low fat mayonnaise
1 teaspoon dried dill weed
1 teaspoon buttermilk salad dressing mix (1/4 of 0.4 ounce package)
3 cups vegetable toppings:
(finely chopped broccoli, cauliflower, green pepper, seeded tomato, celery,
or shredded carrots)
1 cup low fat shredded cheddar cheese
For crust, unroll crescent rolls and pat into a 15 ½ x 10 ½ baking sheet.
Bake according to package directions. Cool.
Meanwhile, in a small mixing bowl mix together the cream cheese, mayonnaise,
dill weed, and salad dressing. Spread evenly over cooled crust.
Sprinkle with desired vegetable toppings and cheese.
Servings: 32
½ cup flour
½ cup whole wheat four
1 cup oat bran or rolled oats
¾ cup brown sugar
1 tablespoon ground cinnamon
2 teaspoons baking soda
1 teaspoon baking powder
½ teaspoon salt
2 large tart apples, peeled, cored and shredded
1 ½ cups carrots, shredded
1 cup chopped walnuts or pecans
½ cup raisins (optional)
2 eggs
½ cup milk
¼ cup oil
Preheat oven to 375 degrees F. Line muffin tins with
liners. Place all ingredients in a large bowl and
stir just until moistened. Fill muffin tins about ¾
full. Bake for 18-20 minutes.
Servings: 18
Spinach Dip in Pumpernickel
1 ½ cups plain non-fat yogurt or light sour cream
1 cup Miracle Whip Light
1 package dried vegetable soup mix (Knorr or Mrs. Grass)
2 packages (10 ounces each) frozen chopped spinach
1 can (8 ounces) sliced water chestnuts, drained and chopped into small
pieces
1 large round loaf of pumpernickel bread
1. Thaw the spinach in the microwave. Squeeze out all the excess water.
2. Mix all ingredients and refrigerate 3 hours before serving.
3. Using a knife, hallow out a large hole in the bread. Fill the hole with
dip. Cube the bread you have removed to serve on the side for dipping. When
the cubes are gone, invite guests to tear bread from the bread bowl.
Soft Pretzels
2 packages active dry yeast
2 tablespoons sugar
2 teaspoons salt
1 cup water
2 cups milk
7 ½ cups sifted flour
2 quarts water
1 tablespoon baking soda
1 egg, beaten
1 tablespoon water
coarse salt
In a large mixing bowl, mix together the yeast, sugar and salt. In a
saucepan, combine the water and milk. Heat to lukewarm (115-120 F). Pour
milk mixture over yeast, sugar and salt. Add 3 cups flour and beat at
medium speed with an electric mixer for 2 minutes. Stir in remaining flour
to make a soft dough. Turn dough onto a floured surface and knead until
smooth, about 10 minutes. Place in a greased bowl and lightly grease top of
dough.Cover and let rise until double in size.
Divide the dough into 20 equal pieces. Roll each piece into a 20-inch rope.
To form a pretzel shape: Form a large loop. Twist rope once 3-inches from
ends.Bring down ends of rope and pinch to opposite sides of pretzel.
Place on a lightly floured surface. Repeat with remaining dough and let rise
uncovered for 30 minutes.
Heat 2 quarts of water in a large pot, add baking soda, and bring to boil.
Add pretzels to boiling water, three at a time. Boil 1 minute. Remove with a
slotted spoon and let water drain off. Place pretzels on a well-greased
baking sheet. Combine egg and 1 tablespoon water. Brush pretzels lightly
with egg mixture. Sprinkle lightly with salt.
Bake in 400 oven for 18 minutes or until golden brown.
Serve warm.
Makes 20 pretzels.
Baklava Nut Cups
1 box (2.1 oz) frozen mini fillo shells
2/3 cup chopped mixed nuts of your choice
¼ cup honey
1 teaspoon water
½ teaspoon cinnamon
Heat oven to 350 F.
Mix together the honey, cinnamon and water. Fill the shells with nuts and
place on the baking sheet. Bake about 8 minutes until shells are lightly
browned. Remove from the oven and drizzle honey mixture on top of nuts.
Serve warm or at room temperature.
Serves: 15
Pear Crisp
4 large pears, firm yet ripe, peeled, cored and sliced
¼ cup raisins (optional)
1 tablespoon lemon juice
2 tablespoons sugar
2 tablespoons flour
1/8 teaspoon nutmeg
pinch of cloves
Topping:
1/ 4 cup rolled oats
1 tablespoon nuts (walnuts, almonds or pecans), chopped
3 tablespoons all-purpose flour
3 tablespoons whole wheat flour
3 tablespoons packed brown sugar
1/8 teaspoon cinnamon
2 tablespoons canola oil
Preheat oven to 375.
Lightly spray an 8 or 9 inch round baking dish with 3-inch high sides.
In a bowl, toss pears with next 6 ingredients. Spoon mixture into prepared
baking dish.
In a bowl, mix together the topping ingredients and stir lightly.
Spoon topping over pear mixture, pressing down gently.
Bake 45-50 minutes until topping is brown and pears bubbling. Serve hot.
Makes 6 servings.
Swirled Mint Cookies
1 cup butter, softened
¾ cup sugar
1 egg
1 teaspoon vanilla extract
½ teaspoon peppermint extract
2 cups all-purpose flour
½ teaspoon baking powder
¼ teaspoon salt
10 drops red food coloring
10 drops green food coloring
1 tablespoon sugar
In a large mixing bowl, cream the butter and ¾ cup sugar. Beat in egg and
extracts. Combine the flour, baking powder and salt. Gradually add to
creamed mixture.
Divide dough into thirds. Stir red food coloring into one portion of dough.
Stir green food coloring into another portion. Leave remaining dough plain.
Cover and refrigerate for at least 1 hour.
Divide each portion of dough into four equal pieces. With lightly floured
hands, roll each piece into a 12-inch rope. Place a red, a green and a plain
rope next to each other. Cut through all three ropes at 1-inch intervals,
forming sets of the three differently colored dough's. Repeat with other
ropes.
Roll each set of dough into a ball. Place balls 3 inches apart on ungreased
baking sheet. Flatten to 1/8 inch thickness with a glass dipped in remaining
sugar. Bake at 375 for 8 minutes until bottoms are lightly browned. Remove
to wire rack and cool completely.
Servings: 4 dozen cookies
Burgoo
Burgoo is a perfect recipe in which to use wild game and
tough cuts of meat. Burgoo used to be made in a huge hog-butchering kettle
over an outdoor fire. It can be varied according to meat and vegetable
preference and availability. This recipe is for stovetop, but can easily be
prepared in your crockpot.
In a large pot, mix:
1 pound stewing beef or pork shoulder, cut into 1-inch pieces
1 pound wild game (rabbit, squirrel, venison), cut into 1-inch pieces
4 cups chicken broth or stock
Bring to a boil, then simmer 1 hour.
Add to the pot:
2 cups chicken, turkey or pheasant, cut into 1-inch pieces
Simmer 30 minutes more, until meat is tender.
Add:
1 (28 ounce) can chopped tomatoes
1 cup lima beans
1 green pepper, chopped
½ cup diced onion
1 cup corn
1 cup potatoes, chopped
1 cup carrots, chopped
½ cup celery, chopped
1 cup chopped cabbage
½ cup okra
1 bay leaf
1 tablespoon of Worcestershire sauce
salt and pepper to taste
Simmer 45 minutes, until vegetables are tender. Add water as needed. Burgoo
is best served as a thick stew with cornbread.
Sweet Venison Kabobs is perfect for the grill and uses a wonderful
marinade for added flavor.
2 pounds venison loin, cut into 2-inch cubes
1 pound of fresh, whole button mushrooms, rinsed
1 pint cherry tomatoes
1 can pineapple chunks, drained
½ cup low-sodium soy sauce
½ cup brown sugar
¼ cup olive oil
In a saucepan, combine soy sauce, sugar and oil. Heat over medium heat,
stirring constantly, until sugar dissolves. Set aside to cool. Pour cooled
marinate over venison cubes. Toss to coat. Refrigerate for 4-6 hours,
stirring several times.
Thread venison, mushrooms, tomatoes, and pineapple each on separate skewers.
Grill venison skewers over direct medium-heat for 20-30 minutes, or until
steak has reached desired doneness, turning several times. Add skewers of
mushrooms, pineapple and tomatoes the last 5 minutes of grilling.
Serves: 6
|
